Classic 5×5

Alternate Workout A and Workout B. Three training days with rest days between them is one way to run it: A, B, A, then B, A, B. Begin with loads you can control while leaving the prescribed reps in reserve.

1. Workout A
2. Workout B

Take rest days between workouts as you need them. If you miss a day, continue with the next workout in the rotation rather than restarting. Strengthara lets you choose each workout; it does not schedule or advance the rotation for you.

Sets are working sets. Reps show a fixed number, a range, or a duration; per side means repeat on each side. RIR means reps in reserve: 2 RIR means stopping when you judge you could do about two more clean reps. Rest is between working sets, or the easy interval in interval work. An empty value means that field is not prescribed.

Warm up before the working sets: practise the movement and build toward your working load with easier sets. The tables do not prescribe a starting weight. Choose one that lets you finish the reps with the stated RIR and controlled technique.

Strengthara shows what you logged Last time. You decide the load and reps today. For exercises with a rep range, this is one way to use double progression:

1. Begin with a load that lets every working set reach the bottom of the rep range at the prescribed RIR.
2. Keep that load and add reps over later sessions while keeping the RIR and technique. Log each set as performed, even when sets differ.
3. Once every working set reaches the top of the range at the prescribed RIR, try the smallest load increase your equipment allows next time. Work up through the range again.
4. If you cannot reach the lower end with the intended RIR, keep or reduce the load. If progress stalls across several sessions, review rest, recovery and technique before adding more work.

Example: for 3 sets of 8–12 at 2 RIR, Last time might show 12, 11, 10 reps. Keep the load and work toward 12, 12, 12. When all three reach 12 with about two reps left, try a small increase next time. No fixed load jump is required.

For fixed-rep lifts, keep the prescribed reps and use RIR to judge whether a small increase is manageable. For timed, bodyweight and conditioning work, follow the exercise notes. The app neither progresses loads nor changes the written prescription automatically.

Sources: ACSM (2009) supports gradual resistance progression; Zourdos et al. (2016) describes the RIR scale. The exact double-progression rule and rotation examples here are our practical guidance, not a claim that either study tested these five programs.